Getting the right amount of quality sleep is important for your ability to learn and process memories. Sleep also helps the body replenish energy, repair muscle tissue, and triggers the release of hormones that affect growth and appetite. The amount of sleep you need depends on age. If one consistently does not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches, and depression. Getting too much sleep is also not good for one’s health. The article listed tips for a good night’s sleep. “Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood. Deep relaxation has many other potential benefits as well—it can decrease blood pressure, relieve pain, and improve your immune and cardiovascular systems.” Laughing also reduces pain, may help your heart and lungs, reduces anxiety, and promotes muscle relaxation. Long-term stress may result in headaches, chest pain, anxiety, digestive issues, depression, lack of ability to focus, and changes in sexual desire. “Getting the appropriate amount of exercise benefits nearly all aspects of a person’s health. Not only does exercise help control weight, it also improves mental health, mood, chances of living longer, and the strength of your bones and muscles. Adults ages 18 and over (including older adults) need at least 2½ hours of moderate aerobic activity each week and muscle strengthening exercises twice a week. Children and adolescents need an hour of physical activity every day, with vigorous activity at least 3 days each week. They also need muscle and bone strengthening exercises at least 3 days of the week.” Read article
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Physical exercise, especially aerobic exercise, helps your brain stay sharp. Like other muscles in the body, you “use it or you lose it.” Briefly exercising for twenty minutes facilitates information processing and memory functions. Exercising pumps more oxygen to the brain, and helps to release hormones which in turn help to promote brain cell growth. Exercising makes it easier for the brain to grow new neuronal connections and stimulates brain plasticity. Research indicates that the best brain health workouts integrate different parts of the brain such as coordination, strategy, and rhythm. Any exercise that is good for the heart is good for the brain. Aerobic exercise improves brain function and also helps repair damaged brain cells. “Exercising in the morning before going to work not only spikes brain activity and prepares you for mental stresses for the rest of the day, but also produces increases in retention of new information, and better reaction to complex situations.” Circuit work outs spike your heart rate but also constantly redirect your attention and jumping jacks are a great brain improvement exercise. Read article
"Regular exercise boosts brain health, and a fit brain is generally able to learn, think and remember better. But a few recent studies offer an additional exercise-related tip: time your workouts for just after a study session, and you might better retain the information you just learned. In a variety of experiments, people who biked, did leg presses or even simply squeezed a handgrip shortly after or before learning did better on tests of recall in the hours, days or weeks that followed. Experts think the crucial component is physical arousal. Exercise excites the body in much the same way an emotional experience does—and emotional memories are well known to be the most long lasting. The researchers caution, however, that at most exercise can have a supportive effect—the important thing is to study well first.” Read article
“Among other things, exercise appears to boost brainpower—specifically the ability to carry out tasks that require attention, organization and planning, reduce symptoms of depression and anxiety in some people, and enhance the immune system's ability to detect and fend off certain types of cancer.” Read article
Studies have shown that exercise can stimulate the recovery of injured neurons. “Previous research had linked physical exertion with higher levels of neuronal growth factors known as neurotrophins in the spinal cord and skeletal muscles.” Read article
Research suggests that we learn and think better when we walk or do another form of exercise. “Part of the reason exercise enhances cognition has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better.” Another reason is that the hippocampus, which is critical for learning and memory, is highly active during exercise. Cognitive function improves when neurons in the hippocampus activate. For example, one study found that students who exercised performed better on tests than peers who did not exercise. The article recommends that if you are having a cognitive block it may help to go for a jog or a hike. Read article
Exercise helps physical health but also improves mental health. “According to a recent study, every little bit helps. People who engaged in even a small amount of exercise reported better mental health than others who did none. Another study, from the American College of Sports Medicine, indicated that six weeks of bicycle riding or weight training eased stress and irritability in women who had received an anxiety disorder diagnosis.” Read article
Article offers tips to increase brain health: Do not engage in behaviors that damage the brain: illegal drugs, smoking, stress, sleep deprivation, soft drinks, sedentary lifestyles, excessive alcohol, junk food, high blood pressure, high cholesterol levels, obesity, loneliness, pessimism and negative self-talk. Put yourself in mentally, physically, and socially stimulating environments. Make good dietary choices. Maintain a healthy weight. Exercise. Engage in lifelong active learning. Do things differently/change routines. Engage in learning new skills on a daily basis. It is possible to train and regain lost brain functioning. Get enough sleep and calm the mind. Engage in lifelong social interaction and meaningful connection with others. “The brain is a teleological device—it is fed by having goals to strive for and aspirations to work towards. The clearer we are about where we want to go and what we want to achieve, the more effective the brain is in accomplishing the required tasks.” Direct self-talk to support goals. Be thankful and grateful. Engage in mental practice to help with tasks. Be passionate, excited, and enthusiastic.
Read Article Neuroplasticity is the brain’s ability to change and heal itself in response to mental experience. The brain can create new neural pathways to adapt to its needs. One can use movement and exercise to change the brain. The article also discussed how the neuroplasticity of the brain was used to heal chronic pain. There were also video clips embedded in the article.
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